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Muscle group: Quadriceps

Steps

Take the bar from the rack into your elbow crooks, with bent arms held together in front. Stand slightly wider than shoulder width with knees and toes slightly outward. Brace your abs and slowly squat by bending your hips and knees. Stay balanced over the whole foot and descend to a controlled depth. Pause and slowly stand. The bar rests in the elbow crooks, not on the shoulders; padding may cushion contact. The arms stabilize the bar rather than lifting it in a hand grip.

One controlled descent and rise count as one repetition; both legs work together.

Enter the total weight of the bar and all plates in kilograms.

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